4-Week Bigger Chest Specialization Program: Progression Cycle 4
A four-week chest specialization block balancing heavy pressing, controlled volume, back work and recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Chest Strength
Chest Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Decline Smith Bench Press
The Decline Smith Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, with secondary involvement of the triceps and anterior deltoids. Utilizing the Smith machine provides stability and control, allowing for a focused contraction of the chest muscles while minimizing the risk of injury. This exercise is performed on a decline bench set at an angle, which shifts emphasis to the lower chest.
Muscle focus
Step-by-step cues
- Set the decline bench at a 15-30 degree angle under the Smith machine bar.
- Lie back on the bench with your feet secured under the footpads or firmly planted on the floor.
- Grip the bar slightly wider than shoulder-width apart, ensuring wrists are straight and aligned with forearms.
- Unrack the bar by rotating your wrists or releasing the safety catches, keeping your arms extended.
- Lower the bar slowly towards your lower chest, maintaining control and keeping elbows at a 45-degree angle to your body.
- Pause briefly when the bar is just above your chest, ensuring tension in the muscles.
- Press the bar back up to the starting position by extending your arms, without locking elbows at the top.
- Repeat for desired repetitions, then safely re-rack the bar.
Technical tips
- Ensure your back remains flat against the bench throughout the movement to avoid strain.
- Focus on controlled movements; avoid bouncing the bar off your chest to prevent injury.
- Keep your core engaged for stability and to support proper form during each repetition.
- Adjust hand placement if necessary to ensure comfort and optimal muscle engagement.
- Warm up thoroughly before performing heavy sets to prepare muscles and joints.
- Breathing is crucial: inhale as you lower the bar and exhale as you press it back up.
Floor Dumbbell Press
The Floor Dumbbell Press is a strength training exercise that targets the chest, triceps, and shoulders. It is performed lying on the floor, which limits the range of motion and helps protect the shoulders while allowing for a focus on the pressing muscles. This exercise is ideal for building upper body strength and muscle mass.
Muscle focus
Step-by-step cues
- Lie flat on your back on the floor with your knees bent and feet flat.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Position your upper arms on the floor at a 45-degree angle to your torso.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Pause briefly at the top, then slowly lower the dumbbells back down until your upper arms touch the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows do not flare out excessively to avoid shoulder strain.
- Keep your core engaged throughout the movement to maintain stability.
- Control the weight during both the upward and downward phases to maximize muscle engagement.
- Focus on squeezing your chest muscles at the top of the movement for better activation.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Cable Triceps Pushdown
The Cable Triceps Pushdown is an isolation exercise targeting the triceps brachii, primarily focusing on the lateral and long heads. It is performed using a cable machine with a straight bar, V-bar, or rope attachment. This exercise helps in building strength and size in the triceps, contributing to overall upper body development.
Muscle focus
Step-by-step cues
- Attach a straight bar or rope to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Grasp the attachment with an overhand grip (palms facing down) at shoulder width.
- Keep your elbows close to your sides and forearms parallel to the floor.
- Engage your core and keep your back straight throughout the movement.
- Push the bar or rope down by extending your elbows until your arms are fully extended.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Slowly return to the starting position with control, allowing your forearms to come back to parallel with the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
- Keep your elbows stationary and close to your body to maximize triceps engagement.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on squeezing the triceps at the bottom of each repetition for maximum contraction.
- Avoid using momentum; control both the downward and upward phases of the movement.
- Experiment with different attachments (straight bar, V-bar, rope) to target different parts of the triceps.
Machine Chest Fly
The machine chest fly is an isolation exercise targeting the pectoral muscles. It involves using a chest fly machine to perform a controlled movement that stretches and contracts the chest muscles, enhancing muscle definition and strength. This exercise is ideal for focusing on the chest without engaging other muscle groups significantly.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you sit down.
- Sit on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a neutral grip, keeping your elbows slightly bent.
- Exhale and slowly bring the handles together in front of your chest by contracting your pectoral muscles.
- Pause briefly at the peak contraction, ensuring your arms are parallel to each other.
- Inhale and slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain slightly bent throughout the exercise to reduce joint strain.
- Focus on squeezing your chest muscles as you bring the handles together for maximum contraction.
- Maintain a slow and controlled motion to engage the muscles effectively and prevent injury.
- Avoid letting the weights touch down between repetitions to keep constant tension on the chest muscles.
- Keep your shoulders back and down to isolate the chest muscles and avoid shoulder involvement.
Planche Dips
Planche Dips are an advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin in a planche position with your hands on the ground, arms straight, and body parallel to the floor.
- Engage your core and maintain a hollow body position to keep your body stable.
- Slowly bend your elbows to lower your body towards the ground while keeping your legs elevated and straight.
- Pause briefly at the bottom of the movement, ensuring your elbows do not flare out excessively.
- Press through your palms to straighten your arms and return to the starting planche position.
- Repeat for the desired number of repetitions while maintaining control throughout the movement.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure during Planche Dips.
- Focus on keeping your core tight to prevent sagging or arching of the lower back.
- Practice static planche holds to build foundational strength before attempting Planche Dips.
- Use parallettes or push-up bars if wrist flexibility is a concern.
- Start with partial range of motion dips if full Planche Dips are too challenging initially.
- Maintain a slow and controlled tempo to maximize muscle engagement and minimize injury risk.
One-Arm Triceps Cable Pushdown
The One-Arm Triceps Cable Pushdown is an isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.
Muscle focus
Step-by-step cues
- Attach a single handle to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
- Position your upper arm close to your body and keep your elbow fixed at your side.
- Exhale and push the handle down by extending your elbow until your arm is fully straightened.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Inhale and slowly return to the starting position with control, allowing your elbow to bend.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged and maintain a slight bend in your knees for stability.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your wrist remains neutral throughout the exercise to prevent strain.
- Concentrate on squeezing the triceps at the bottom of each repetition for optimal contraction.
- Perform the exercise in front of a mirror if possible to monitor form and prevent elbow flare.
Tuesday
Recovery Walk
Walk for 30-45 minutes and perform gentle shoulder mobility.
Wednesday
Back and Legs Support
Back and Legs Support muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Reverse Grip Bent Over Row
The Barbell Reverse Grip Bent Over Row is a compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a barbell with a reverse grip (palms facing up) at shoulder width.
- Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
- Engage your core and keep your head in line with your spine.
- Pull the barbell towards your lower ribcage, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the exercise to avoid injury.
- Keep your elbows close to your body as you pull the barbell to maximize lat engagement.
- Focus on squeezing your shoulder blades together at the top of each rep for better muscle activation.
- Maintain a slight bend in your knees to help stabilize your body during the movement.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
Dumbbell Straight Leg Deadlift
The Dumbbell Straight Leg Deadlift is a compound exercise targeting the hamstrings, glutes, and lower back. It involves lifting weights with a straight leg posture, emphasizing the stretch and contraction of the posterior chain muscles.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Hinge at the hips to lower the dumbbells towards the floor, keeping them close to your legs.
- Lower until you feel a stretch in your hamstrings, ensuring your back remains straight.
- Engage your glutes and hamstrings to return to the starting position by thrusting your hips forward.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to protect your lower back.
- Keep the dumbbells close to your body throughout the movement to maintain balance and control.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Engage your core muscles to stabilize your spine and prevent rounding of the back.
- Start with lighter weights to master the form before progressing to heavier loads.
- Breathe in as you lower the dumbbells and exhale as you lift them back up.
Mountain climber
The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed shoulder-width apart directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Drive your right knee towards your chest while keeping your left leg extended.
- Quickly switch legs, bringing your left knee towards your chest as you extend your right leg back.
- Continue alternating legs at a quick pace, maintaining the plank position throughout the exercise.
- Breathe steadily and maintain a consistent rhythm.
Technical tips
- Ensure your hands are directly under your shoulders to maintain proper alignment and reduce strain on the wrists.
- Engage your core throughout the exercise to prevent your hips from sagging or lifting too high.
- Keep your movements controlled; avoid bouncing or letting your feet slam into the ground.
- Focus on maintaining a steady breathing pattern to support endurance during the exercise.
- If you're new to this exercise, start slowly to ensure proper form before increasing speed.
- To increase intensity, try performing the exercise for a longer duration or at a faster pace.
Incline Bench Dumbbell Wide Row
The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Extend your arms straight down towards the floor.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells up towards your sides by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is stable and set at a comfortable angle for your body.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your neck in a neutral position to avoid strain.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Maintain a slight bend in your elbows throughout the exercise to protect your joints.
Lunges
Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
- Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with your left leg to complete one full repetition.
Technical tips
- Keep your torso upright throughout the movement to maintain balance and engage the core.
- Avoid letting your front knee extend past your toes to reduce stress on the knee joint.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- For added intensity, hold dumbbells in each hand or place a barbell across your upper back.
- Maintain a steady breathing pattern; inhale as you lower down and exhale as you push back up.
Weighted Plank
The Weighted Plank is an advanced core exercise that involves maintaining a plank position while adding extra weight to increase resistance. This exercise targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the shoulders and lower back. It enhances core stability, strength, and endurance.
Muscle focus
Step-by-step cues
- Begin in a standard plank position with your forearms on the ground and elbows directly under your shoulders.
- Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Have a partner carefully place a weight plate on your lower back, ensuring it is centered and stable.
- Maintain the plank position, keeping your core tight and avoiding any sagging or arching of the back.
- Hold the position for the desired duration, then have your partner remove the weight before lowering your knees to the ground.
Technical tips
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
- Focus on keeping your hips level and avoid letting them drop or rise during the exercise.
- Engage your glutes and quadriceps to help maintain a stable position.
- Breathe steadily throughout the exercise to maintain oxygen flow and reduce tension.
- If you experience any discomfort in your lower back, stop immediately and reassess your form.
Thursday
Chest Volume
Chest Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Jack Push-Up
The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest towards the floor by bending your elbows, keeping them at about a 45-degree angle to your body.
- As you push back up to the starting position, jump your feet out to the sides wider than hip-width apart.
- Immediately jump your feet back together as you lower into the next push-up repetition.
- Continue alternating between push-ups and jumping jack motions for the desired number of repetitions.
Technical tips
- Maintain a strong core throughout the exercise to prevent sagging hips.
- Focus on controlled movements rather than speed to ensure proper form.
- Keep your elbows slightly tucked in during the push-up to protect your shoulders.
- Breathe out as you push up and jump, and inhale as you lower down.
- If you're new to this exercise, start with modified push-ups on your knees before progressing to full push-up jacks.
- Ensure that your hands are positioned correctly to avoid wrist strain.
Lying Chest Press
The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It provides a guided motion path, which can be beneficial for maintaining proper form and reducing the risk of injury.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are level with your mid-chest.
- Sit down on the machine with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a pronated grip (palms facing forward).
- Engage your core and press the handles forward by extending your elbows until your arms are fully extended but not locked.
- Slowly lower the handles back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains in contact with the pad throughout the exercise to maintain stability.
- Keep your feet flat on the floor to provide a solid base of support.
- Focus on squeezing your chest muscles as you press the handles forward.
- Avoid locking out your elbows completely to maintain tension on the muscles.
- Control the movement during both pressing and lowering phases to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with an overhand grip.
- Engage your core to stabilize your body and maintain a neutral spine throughout the movement.
- Press the dumbbells upward until your arms are fully extended overhead, keeping your elbows slightly bent to avoid locking them out.
- Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your shoulders.
- Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of your lower back during the press.
- Focus on a controlled tempo, both when pressing up and lowering the weights down.
- Ensure that your wrists remain straight and aligned with your forearms to reduce strain.
- Avoid flaring your elbows too far out to the sides; keep them slightly forward to protect your shoulder joints.
- Breath out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to master proper form before progressing to heavier loads.
Seated Cable Fly
The Seated Cable Fly is an isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you are seated.
- Sit on the bench with your back firmly against the pad and feet flat on the floor.
- Grasp the handles with a neutral grip, palms facing each other.
- Start with your arms extended out to the sides, elbows slightly bent.
- Exhale as you bring the handles together in front of your chest in a wide arc, keeping your elbows slightly bent throughout.
- Squeeze your chest muscles at the peak of the movement.
- Inhale as you slowly return to the starting position, maintaining control.
Technical tips
- Ensure your shoulders remain down and back throughout the exercise to avoid unnecessary strain.
- Focus on using your chest muscles to move the weight rather than relying on momentum.
- Keep a slight bend in your elbows to reduce stress on the joints.
- Control the movement both on the way up and down for maximum muscle engagement.
- Adjust the weight so that you can perform 8-12 repetitions with proper form.
Straight Bar Dips
Straight Bar Dips are a compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Position yourself above a straight bar with your arms fully extended and hands shoulder-width apart.
- Engage your core and keep your body straight as you lower yourself by bending your elbows.
- Lower your body until your shoulders are below your elbows or as far as comfortable.
- Press through your palms to extend your elbows and return to the starting position.
- Maintain control throughout the movement and avoid swinging or using momentum.
Technical tips
- Keep your elbows close to your body to maximize tricep engagement.
- Focus on a slow and controlled descent to increase muscle activation.
- Ensure your shoulders remain stable and do not hunch forward during the movement.
- Breathe in as you lower yourself and exhale as you push back up.
- If you're new to this exercise, consider using assistance bands or a dip machine for support.
Dumbbell Half Kneeling Shoulder Press
The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your right knee down and left foot flat on the ground in front of you, forming a 90-degree angle with your left knee.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain an upright torso and stabilize your position.
- Press the dumbbell overhead by extending your arm fully, keeping your wrist straight and aligned with your shoulder.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions, then switch sides to perform the exercise with your left knee down and right foot forward.
Technical tips
- Keep your core tight throughout the movement to prevent arching of the lower back.
- Ensure that your front foot is firmly planted on the ground for stability.
- Maintain a neutral spine by keeping your head aligned with your spine and looking straight ahead.
- Avoid shrugging your shoulders as you press; keep them down and away from your ears.
- Control the movement on both the upward and downward phases to maximize muscle engagement.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
Friday
Rest
Keep activity easy and aim for a consistent sleep schedule.
Saturday
Upper Accessory
Upper Accessory muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Machine Chest Press Hammer Grip
The Machine Chest Press Hammer Grip is a resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level when you are seated.
- Sit down and firmly plant your feet on the floor, shoulder-width apart.
- Grasp the handles with a neutral grip (palms facing each other).
- Keep your back pressed against the seat and engage your core.
- Press the handles forward by extending your arms fully without locking your elbows.
- Pause briefly at full extension, then slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your seat is adjusted correctly to maintain proper form and prevent injury.
- Maintain a neutral wrist position to avoid unnecessary strain.
- Focus on a slow and controlled movement throughout the exercise.
- Avoid locking your elbows at full extension to keep tension on the muscles.
- Engage your core to stabilize your body during the press.
- Exhale as you press forward and inhale as you return to the starting position.
Alternate Bent Over Dumbbell Reverse Fly
The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Hinge at the hips to bend forward until your torso is almost parallel to the floor, keeping your back straight and knees slightly bent.
- Let your arms hang down naturally with a slight bend in the elbows.
- Engage your core and lift one dumbbell out to the side, keeping your elbow slightly bent, until it reaches shoulder height.
- Lower the dumbbell back to the starting position while simultaneously lifting the opposite dumbbell.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using momentum; focus on controlled movements to isolate the target muscles.
- Maintain a slight bend in the elbows to reduce strain on the joints.
- Ensure your back remains flat and avoid rounding your shoulders.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
Overhead Cable Triceps Exstension (bar)
The Overhead Cable Triceps Extension (bar) is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead while holding a bar attached to a cable machine, effectively working the long head of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Muscle focus
Step-by-step cues
- Attach a straight bar to the high pulley of a cable machine.
- Stand facing away from the machine, grasping the bar with both hands using an overhand grip.
- Step forward slightly to create tension in the cable, and position your feet shoulder-width apart.
- Raise the bar overhead, keeping your elbows close to your head and your core engaged.
- Inhale and slowly lower the bar behind your head by bending your elbows, maintaining a controlled motion.
- Exhale and extend your arms back to the starting position by straightening your elbows, ensuring full contraction of the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your head throughout the movement to maximize triceps engagement.
- Maintain a slight bend in your knees for better balance and stability.
- Engage your core muscles to prevent arching of the lower back during the exercise.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Focus on slow and controlled movements to enhance muscle activation and reduce injury risk.
- Avoid locking out your elbows completely at the top of the movement to maintain tension on the triceps.
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major. It involves pressing a weight plate while keeping constant tension in the chest, promoting muscle engagement and growth. This exercise is performed standing, which also engages the core for stability.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Hold a weight plate between your palms at chest level, keeping your elbows bent and close to your body.
- Press your palms together to squeeze the weight plate, engaging your chest muscles.
- Extend your arms forward slowly until they are fully extended in front of you, keeping the plate squeezed tightly.
- Pause briefly at full extension, maintaining tension in your chest.
- Slowly bring the weight plate back to the starting position at chest level while maintaining pressure on the plate.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing the weight plate throughout the movement to maximize chest engagement.
- Keep your core tight to maintain balance and prevent unnecessary movement.
- Avoid locking your elbows at full extension to keep constant tension on your chest muscles.
- Start with a lighter weight to master the form before progressing to heavier plates.
- Breathe out as you press the plate forward and inhale as you return to the starting position.
Dumbbell Poliquin Lateral Raise
The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your back straight throughout the exercise.
- With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
Sunday
Full Rest
No lifting. Prepare meals and review the next week progression target.
Four-week progression
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
